Chris: 20 push-ups Me:ok that was pretty easy Chris: *starts floating*

2:05 Regular Push Ups 20x 2:52 90degree hold 15seconds 3:50 Push Ups in a circle 8x both directions 4:47 Archer Push Ups 10x each side 6:07 Explosive negative Push Ups 10x 7:21 Incline Diamond Push Ups 15x 8:40 Elevated Push Ups 20x 9:18 One Push Up: 30 Seconds down, 30 Seconds up I posted it for myself because i didnt want to scroll down

So proud to say that after one month of sticking to this I can finally finish the entire exercise with room left for more!

I pride myself on having a pretty strong chest and arms. I rarely if ever really struggle with pushup routines. That being said, this damn near killed me.

2:03 Regular Push ups 2:52 90° Hold 3:48 Push ups in a circle 4:46 Archer Push ups 6:05 Explosive Negative Push ups 7:20 Incline Diamond Push ups 8:40 Elevated Push ups 9:18 One minute Push up

- 2:06 Pushups, x20 - 2:53 90 Degree Hold, 15 sec. - 3:50 Push Ups In A Circle, x8 both ways - 4:48 Archer Push Ups, x10 Each Side (Extra on each side for the boys) - 6:07 Explosive Neg. Push Ups, x10 - 7:22 Incline Diamond Push Ups, x15 - 8:40 Elevated Push Ups, x20 - 9:20 1 Push up, 30 sec Down 30 sec Up Chest Day = No Rest Day 💪🏻

Christ: 20 push-ups Me: dead Chris: that was a good warm up

Yo chris, after two years, i can finally do the full 90 degree hold, along with a couple clean muscle ups. Thank you so much for starting this journey.

Chris: "Try to do a 90° hold for 5 seconds." My body: *404 muscles not found*

exercise list with time stamps. 2:05 Regular Push Ups 20x 2:52 90degree hold 15seconds 3:50 Push Ups in a circle 8x both directions 4:47 Archer Push Ups 10x each side 6:07 Explosive negative Push Ups 10x 7:21 Incline Diamond Push Ups 15x 8:40 Elevated Push Ups 20x 9:18 One Push Up: 30 Seconds down, 30 Seconds up

wow holy shit i thought i could do push-ups before but this took my upper body to places it has never seen

The 90° Hold exercise is insane as if you had no limits. At the beginning I used to skip that part, but now I'm practising using just one of my toes leaning on the wall. Chris' attitude and confidence is amazing. That's exactly why I'm doing exercises with his videos until now. Keep up with the good job guys!

Me :20 push-ups cool Chris: now a 90 degree isometric hold Me: turns on PS4

1. Push Ups (20x) : 2:04 2. 90 Degree Hold (15 sec) : 2:52 3. Push Ups In A Circle (8x both dỉrection) : 3:49 4. Archer Push Ups (10x each side): 4:47 5. Explosive Neg. Push Ups (10x): 6:02 6. Incline Diamond Push Ups (15x): 7:20 7. Elevated Push Ups (20x): 8:39 8. Push Up (30 sec down 30 sec up): 9:19

Perfect. Thank you. I struggle to do 1 push up, but my plan is to do one a day, then two a day and eventually build up to the full 20 reps. Knowing the proper technique is so helpful. Cheers. :)

Even 4 years later this routine is an absolute masterpiece ! So hard but so effective. The explosive negative reps kill me every time 😅

Me: *died* Chris: The next one is going to be a killer.

"NO EQUIPMENT NEEDED" *The equipment required- Body like Chris

Was barely able to complete one round (except for the 90 degree hold). I’m gonna try this for 7 days and update you guys if I see any improvement! 1 Week Update: I definitely feel stronger and can do 25 pushups in a row without stopping. Unfortunately, I still can't do some of the exercises fully. Will work towards 1 month and update you then.

Just wanted to share: I've been working out with this video off and on for about a year or so and I can finally float with Heria for a few seconds. Not trying to brag just excited and hope that someone gets inspo from this. Have a good work out peeps, get them gainz - Skinny gym bro

When you put all your energy in the 20 push ups only to hear “that was a good warm-up”. Then you see that he starts floating.

Your work outs have helped I've been doing them for the past 8 years your very inspiring thank you

This is a great workout! Can’t wait to try it out! Your content has made it easier for me to find home work outs! Keep up the great work man!

Summary: Push Ups : 20 90° Hold : 15 Seconds Push Ups In A Circle : 8 Each Side Archer Push Ups : 10 Each Side Explosive Negative Push Ups : 10 Incline Diamond Push Ups : 20 Elevated Push Ups : 20 Push Up : 30 Seconds Up And Down Rest 15-30 sec

I have followed Chris's 10 minute cardio workout w/o equipment for two months now and I'm now moving to this one to work my chest, today is the first day and I'm pretty excited, I'll try to update this whenever I start seeing results. These videos are life-changing, thank you so much Chris.

Chris: next exercise is definitely going to be a killer Me: already dead.

2:04 ( push ups) 2:54( 90 hold) 3:48 ( push ups in a circle) 4:46 (archer push ups) 6:05 (explosive neg push up) 7:23 incline push up 8:39 elevated push ups 9:18 one push up

Bro Chris is a beast I barely got through it. Once it was done my arms were done. Chris keep up the good work

Title: NO EQUIPMENT NEEDED Me: *desperately trying to find a box*

This guy looks like the character you haven’t unlocked yet.

Thanks bro! From all the videos in yt yours have the best information and routine!

Crazy.... I found this video like 2 years ago... I mix it in with my weight training, and it still kicks my butt! GREAT Stuff!!!

Greetings from heaven! I died when he said "And guys, that was just round one!"

Watching this as Corona virus, has closed all gyms in my country.

This is the video that got me into calisthenics I watched this back in 2019 and it's been a rollercoaster since then I became so obsessed watching more and more videos of calisthenics for skills and now after 3 and half years of trianing I am blessed to have found this because without this I wouldn't know what I would be doing right now working out has become a lifestyle now and now I'm encoperating calisthenics with gym now thanks for this

I used to attend a gym for almost 4 years and decided to train at home. Watched several videos by Chris and used his exercises. And...some groups of my muscles are even better than after the gym machines. Honestly, I DID NOT expect this to happen, but it did. Chris, my respect!!! PS I am not a gym type of a person, but do a lot of training. 👑👑👑

I like how Chris pretends to be tired after each set

I like how he pretends to struggle to give us mortals hope

This is absolutely amazing, thanks for posting!

I've been doing this workout every other day for three weeks and I've gained muscle in places I didn't even know about. Thank ya bro

*Finishes the workout* Me: damn that was really good, I can’t move my arms Chris: ok now do that for three sets

Who's gonna come out of this pandemic in the best shape of their life

Chris - your are truly amazing. Thank you for the videos:)

I’ve never been fighting against my demons so hard thank you Chris Heria

Everything was going smooth until he started floating at a 90 degree angle

My muscles becomes bigger just from his explanation

It’s been a month following this guy I increased my one time pushups capacity from 40 to 60. Had been stuck at 40 for a while.

It’s great to see how he’s doin it effortless, make people realized there’s earth and sky different

Me: reading comments Chris: doing the workout by himself

First workout: 20 push ups Second workout: Transcend to a 4th dimensional being and disregard all laws of physics 😭

I felt my chest hurting by the third move, thank you!

Just started working out with video to start with. Those archer push ups and 90° holds are not gonna happen anytime soon. But I follow along with your vids everyday targeting a specific muscle group each day and one day I’ll be able to follow along for the full 45 seconds with each vid i watch. These are perfect vids for anyone trying to do calisthenics. Get that pump in everyday!!

Almost a year and a half into this workout EVERY 3 days, and im JUST now able to start the 3rd set. Keep it up bois, youll get there

Chris: Now were gonna do a 90° hold. Me: Ight, seems legit. Chris: *Floats*

So I wasn't expecting this to be at that difficulty level. It's like I just hit start and already at the final boss

very motivational thank you i seen your abs at home work out compared there a back then to this video you've came a long way thank you for showing whats possible when it comes to hard work. Also your explanations are short and simple that helps a lot as well.

His explaining and personality makes this so much easier 💯

My chest: Huh that was nothing. My arms: WTF İSN’T THİS A CHEST WIRK OUT!

Its been 2 consistent months at the gym for me so Im still def a beginner but I thought I could probably handle this... boy I was so wrong. My heart dropped when he said 3 sets of this but now Ima make it my mission to breeze through this workout. The grind starts now

great explained as always great vid

Bro I thought this was a beginners and at the second exercise he fkin started floating, like Chill bro wtf

Chris : 3 More rounds left Me : drinking my post workout shake

Thank you for this training!!

I like to come back to this video every couple of years for pushup motivation since they're my least favorite exercise and I'm seeing a lot of comments on the 90 degree hold. Whether you're new to pushups or already have experience with them and you can't lift your legs, no problem. Go into the position but obviously your feet are still on the ground and hold it. Remember that the entire point of this video is time under tension. So even if you can't do exactly the same movements as Chris, you can still get close enough and get the same benefit out of it.

You know he’s legit when he does it all in 1 take

4 rounds total: 1. Pushup x 20 2:01 2. 90 degree isometric hold for 15 seconds 2:52 3. Pushups in a circle x 8 per side 3:47 4. Archer pushup x 10 per side 4:45 5. Explosive neg. pushup x 10 6:05 6. Incline diamond pushup x 15 7:19 7. Elevated pushup x 20 8:40 8. Single pushup (30 sec down, 30 sec up) 9:17

Started doing this yesterday (3-10-23). Can’t fully do the 90 hold but can do the other workouts with short breaks between each set.

Just switched from weight lifting to this... my goodness that was a humbling experience hahaha SUPER GREAT workout, thank you! Gonna check out more of your videos soon!

Me: 90 degree holds? Hmm thts easy. *seconds later* kisses the floor.

"A good sleep will help..." me watching this at 3 a.m.

So much respect for you sir chris 💪🏻🔥

Thanks man!.. I needed this!..

I did this workout for a week and defeated both godzilla and kingkong singlehandedly.

I came here to build chest but instead I learned how muscle is built an the science behind it so now I can pass my biology final

Great workout thanks! Can't wait for my 3 months bef/after 💪

I’m a retired gymnast of 12.5 years and these things really helped me out on my chest thx

Chris: we’re gonna start with 20 push-ups. Me: doable. Chris: now with no feet Me:

After this workout my chest has a 401K, a house in the countryside, and grandkids

very impressive workout. Enough to get me subscribed on first watch 👍

Haven’t done this one in awhile and oh boy it’s a challenge for sure. Thanks Chris🤙🏼

Me: "Whoa that 20 pushups wasnt that har.." Chris: *Literally starts levitating*

Chris "Need enough sleep to repair the muscles" Me. Watching this at 3am -_-

Chris....inspirational!!!! Good job 👆

Awesome stuff mate! 👍💪👊! Thanks from OZ !!

I couldn't even do half the workouts but imma repeat this constantly until I can do this entire workout!

Chris: nice little warm up (20 push-ups) Me: that was my exercise for the day

Thanks for the info.i learned a lot.God bless.

Brace yourselves when he says "the next one is a killer". He literally means it

This mans toes have abs

Bro is amazing i cant do nothing but is a new mission for me ❤

2:05 20 pushups 2:53 90 hold 3:50 16 pushups in a circle 4:47 20 archer pushups 6:07 10 explosive negative pushups 7:21 15 incline diamond pushups 8:41 20 elevated pushups 9:19 1 minute pushup

I wish 10 minutes were this long when I snooze my alarm

I'm gonna try this for 2 months straight and I will update this little by little so y'all can see if this really work Update : -First days: Its hard guys even for me even tho I have a decent shape so I highly recommand y'all to adjust the reps to your condition and add little by little. I personnaly started with half of the reps for each exercice and decided to add 1 rep for each exercice every 2 days, and if I can't I just stay at my level and try every day to add a rep until I can. First week : My body is getting used of these exercices, I don't feel the pain anymore so I can fully concentrate on doing more reps. Also I added some arms exercices because sometimes I have enough energy to do pecs but my arms aren't following anymore so I have to rest, so I highly recommand y'all to work on your arms as well if you haven't yet... Second week : Just like I said, everything is doing great, I'm adding 1 rep every 2 days, I started to work on my explositivity on purpose to shock my body so it doesn't get used to much, by that I mean that my push up are faster, it's not that much but you can really feel your muscles working... Other than that every thing is fine, I can see some improvement visualy on triceps and pecs, not that much but enough to see an evolution !! Third week : pretty much like last week, everything is doing great, nothing else to say !! 1rst Month !!! : After 1 month I can tell you that at a certain point everything became a routine, my body got used to every movement, and I'm almost able to do every reps so here is what you should do for the second month: - continue to work on the explositivity on purpose to shock your body (basically doing everything but faster) -you will have to fix the difference between your arms, shoulders and your pecs, cause if your arms or shoulders aren't strong enough you will not be able to complete every rep -and if you managed to do what I said (if you can do every reps, you no longer have a difference between your muscles) which is almost my case, I think I will add some weight exercices at the end of the second month, the point is that you now have the chance that your muscles are used to get ripped off so the goal here will be to constantly add more weight otherwise your body will get bored and you will not be able to progress as fast as you could... Also about the physical transformation, there is clearly a difference but don't expect to be super ripped in 1 month. But yeah it is clearly different. (Keep in mind that I never skiped a day or something so don't expect any changes if you are only doing it once 1 week)

This video is very well done. Nice job 👍

Awesome Mr Heria I am just 15 now And I was successful in 95 percent of doing this chest workout with you And the feeling is really awesome I hope I become an athlete like u and have a chance to meet you

Chris: "3 more rounds to go." Me: trembling while crying on the floor in fetal position.

"do a push up position and lean forward until legs come off the ground" My legs: Nah bro we staying on the floor, good luck next pademic

2023 and still amazed by your breathing technique❤ keep it lit🙏🔥

Thanks gonna try this out!

* finishes last exercise * Me: oof that was hard Chris: 3 more rounds to go Me: 👁👄👁